Bill's Brain Blog
Survey at the top. Scroll down for Ideas on improving sleep.
Sleep Evaluation - Looking back over the last 2 weeks
Sleep
Your Personal Energy level is key to accomplishing your goals in life.
Amount of Sleep
- Creating
- Evaluating
- Analyzing
- Applying
- Understanding
- Remembering
What does good sleep look like?
is the basis for
How much do we need/ want?
Sports Coaches found increasing sleep from 8 to 10 hours per night,
- Improved Physical (sports) performance
- Cognitive function
- Alertness
- Improved moods
- Reaction times
Reports Olympic level training centers indicate individuals are being measured and some are moving to 12 hours.
Builders
- Increase structure Scheduling
- Be on-time
- Wake up well
- 1/2 hour activity
- .5 hour sunshine
- Reduce stress
- Structure 1.5 hour before bed
- Classical Music
- Reading - paper
- Reduce Screens
- Reduce Triggers (like NEWS)
- Plan tomorrow
- Meditation
- Breathing
- Exercise
- Prepare better
- Get sunlight in the morning (say a 20+ minute walk)
- Stop viewing all screens 1 hour before bed
- Develop last hour sequence
- Avoid triggers (NEWS?)
- Repetitions
- different styles
- summarize
- restate
- Variability
Physical Stress
is crucial for the way we
Physical symptoms of stress include:
- Low energy
- Headaches
- Upset stomach, including diarrhea, constipation, and nausea
- Aches, pains, and tense muscles
- Chest pain and rapid heartbeat
- Insomnia
- Frequent colds and infections
- Loss of sexual desire and/or ability
- Nervousness and shaking, ringing in the ear, cold or sweaty hands and feet
- Dry mouth and difficulty swallowing
- Clenched jaw and grinding teeth
Builders
- Time with people we care about
- Social
- Work
- Appreciation for work well done
- Show
- Receive
- Addressing Stressful situations
- Differently
- More Positive perspective
Reducers
- Negative Emotions
- Depressive Thoughts
- Nervousness
- Impatience
- Anxiousness
- Time on Toxic Relationships
Behavior
SleepCoacher App
- Yoga
- Cardio
- Weight Training
- Test known factors to determine how you respond
Cognitive Stress
is responsible for
Cognitive symptoms of stress include:
- Constant worrying
- Racing thoughts
- Forgetfulness and disorganization
- Inability to focus
- Poor judgment
- Being pessimistic or seeing only the negative side
Reducers
- Sleep deprivation
Behavior
- Chew Gum - makes stronger memories
- Drink Coffee - memory consolidation
- Meditation - improves working memory
- Sleep/ nap to consolidate
- Berries build long term memory
- Exercise/ walking - esp that morning
Nutrition
App
Spiritual Energy
is fueled by our sense of meaning and purpose.
There is a saying that if you love what do you do, you won’t have to work for a day in your life. And that is true. Our sense of purpose and belief in the value of what we are doing can keep us going longer than any energy drink.
We should all try to identify what we do best and enjoy most, allocate our time and energy to the area of our lives that we deem most important, and incorporate our core values into our everyday behavior.
Behavioral symptoms of stress include:
- Changes in appetite -- either not eating or eating too much
- Procrastinating and avoiding responsibilities
- Increased use of alcohol, drugs, or cigarettes
- Exhibiting more nervous behaviors, such as nail biting, fidgeting, and pacing
Builders
- Feeling Effective
- Seeing Meaning
- Experiencing Fulfillment
Reducers
- Acupuncture for Fertility
- Acupuncture for Delivery Anesthesia
- Chinese Herbs
Long-Term Stress
The
What are the Consequences of Long-Term Stress
A little stress every now and then is not something to be concerned about. Ongoing, chronic stress, however, can cause or exacerbate many serious health problems, including:
- Mental health problems, such as depression, anxiety, and personality disorders
- Cardiovascular disease, including heart disease, high blood pressure, abnormal heart rhythms, heart attacks, and stroke
- Obesity and other eating disorders
- Menstrual problems
- Sexual dysfunction, such as impotence and premature ejaculation in men and loss of sexual desire in both men and women
- Skin and hair problems, such as acne, psoriasis, and eczema, and permanent hair loss
- Gastrointestinal problems, such as GERD, gastritis, ulcerative colitis, and irritable colon
Nutrition
- Identify top 10 nutrient deficiencies in American diet
- Identify which apply to you
- Choose how to eliminate them
Probably will take more work and thought than you anticipate. The benefit is in the process as much as in the final result.
Our brains are the master control center so performance is impacted by shortages in key ingredients that affect all systems including points beyond the nervous system.
Nutrition
- Identify top 10 nutrient deficiencies in American diet
- Identify which apply to you
- Choose how to eliminate them
Probably will take more work and thought than you anticipate. The benefit is in the process as much as in the final result.
Our brains are the master control center so performance is impacted by shortages in key ingredients that affect all systems.
Measures
- Memory
- Focus
- Chinese Herbs
Contact Us
HOPE Wellness Institute
9801 Fair Oaks Blvd., Suite 200
Fair Oaks, CA 95628
Appointments by appointment:
12:30 pm to 6:30 pm M-F
Bill's Brain Blog
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2020